Mediterranean Chickpea & Cucumber Mosaic with Herbed Tofu Crumbles
Experience the vibrant, sun-drenched flavors of the Mediterranean in this exceptionally fresh and satisfying salad. We've re-imagined a classic by swapping traditional feta for ingenious herbed tofu crumbles, creating a dish that is both visually stunning and nutritionally brilliant. It’s the perfect light lunch, side dish, or potluck star that delivers pure flavor without the excess sodium.
Servings 6
Calories 209kcal
Ingredients
For the Herbed Tofu "Feta":
- 1/2 block 7 oz / 200g extra-firm tofu, pressed for at least 30 minutes to remove excess water
- 1 tbsp fresh lemon juice
- 1/2 tsp dried oregano
For the Zesty Lemon-Herb Vinaigrette:
- 1/4 cup 60 ml premium extra virgin olive oil
- 1/4 cup 60 ml fresh lemon juice (from 1-2 lemons)
- 1 tsp fresh lemon zest
- 1 clove garlic minced
- 1/2 tsp Dijon mustard no-salt-added variety preferred
- 1/4 tsp ground black pepper
For the Salad Assembly:
- 1 15-ounce can no-salt-added chickpeas, rinsed and drained well
- 3 cups diced Persian or English cucumber about 2 large, unpeeled
- 1 cup cherry tomatoes halved
- 1/2 cup finely diced red onion
- 1/2 cup diced red bell pepper
- 1/4 cup loosely packed fresh dill chopped
- 1/4 cup loosely packed fresh flat-leaf parsley chopped
Instructions
- Prepare the Tofu Crumbles: In a small bowl, crumble the well-pressed tofu with your fingers into small, irregular pieces resembling feta. Drizzle with 1 tablespoon of lemon juice and sprinkle with the dried oregano. Gently toss to combine and set aside to marinate while you prepare the other components.
- Mix the Vinaigrette: In a separate small bowl or a glass jar with a lid, combine all vinaigrette ingredients: extra virgin olive oil, lemon juice, lemon zest, minced garlic, Dijon mustard, and black pepper. Whisk vigorously or shake the jar until the dressing is emulsified and slightly creamy.
- Combine the Salad Base: In a large mixing bowl, combine the rinsed and drained chickpeas, diced cucumber, halved cherry tomatoes, diced red onion, and diced red bell pepper.
- Dress the Salad: Pour the prepared vinaigrette over the chickpea and vegetable mixture. Add the chopped fresh dill and parsley. Gently toss until all ingredients are evenly coated.
- Finish and Chill: Add the marinated tofu crumbles to the salad and fold them in gently. For the best flavor, cover the bowl and chill in the refrigerator for at least 15 minutes before serving to allow the flavors to marry.
Notes
Nutrition Facts
Estimated per serving- Calories: 209 kcal
- Total Fat: 12.5 g
- Saturated Fat: 1.7 g
- Sodium: 13 mg
- Total Carbohydrate: 18.6 g
- Dietary Fiber: 4.7 g
- Protein: 8.2 g